20130731

Wednesday, 31 JULY:

15 minutes of running, record distance, pause 3 minutes, 15 minutes of rowing, record distance

 

Had to adjust a little due to equipment and time.

 

                                Row (15:00)                  Run (15:00)

 

Grabski                   2000M (7:50)      

Glover                     2500M                      15 Laps (upstairs)

Velez                      3000M                       15 Laps (upstairs)

James                     3641M                         5 Laps (MCC&G-1)

Creekmore              3274M                      4.5 Laps (MCC&G-1)

Thomas                   2.75Miles(Bike)       4.5 Laps (MCC&G-1)

Brooks                    1700M (10:00)             5 Laps (MCC&G-1)

Rodan                     3130M                         5 Miles (40:00) - over acheiver

Penefial                   3000M                     4.5 Laps (MCC&G-1)

Martin                      3.5 Miles(Bike)          3 Laps (MCC&G-1)

20130730

Tuesday, 30 JULY - Pure Strength Day

Note: 2a and 2b are super set together

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) –, rest 60 sec.
3) 3X5 Strict Weighted Pullups – heaviest possible

Good Job everyone our group is getting bigger and bigger

James         Grabski
Glover        Hart
Elliot        Brooks
Rodan         Chappy
Creekmore     Penafiel
Velez         Jacobsen

We may have to adjust on the fly tomorrow to accomadate the group.

20130729

Monday, 29 JULY:

Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg

Glover    -28:15
Thomas    -25:45
Chappy    -24:45
Jacobsen  -18:30
Velez     -22:00
Elliot    -19:49
Hart      -21:25
Grabski   -22:50
James     -22:45
Creekmore -22:30
Brooks    -26:30
Penafiel  -Started late no time
Rodan     -Ran before did half the WOD

Week Summary for Week of 29 July

Monday, 29 JULY:

Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg
 

Tuesday, 30 JULY - Pure Strength Day

Note: 2a and 2b are super set together

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.
3) 3X5 Strict Weighted Pullups – heaviest possible

 

Wednesday, 31 JULY:

15 minutes of running, record distance, pause 3 minutes, 15 minutes of rowing, record distance 

 

Thursday, 1AUG:  OUR TEAM will be gone

"Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips

Situps 

Friday, 2 AUG

27 Thrusters (95 / 65 lbs)

16 dead hang pullups - come to a complete stop / deadhang at the bottom

21 Thrusters (95 / 65 lbs)

12 dead hang pullups

15 Thrusters (95 / 65 lbs)

8 dead hang pullups

9 Thrusters (95 / 65 lbs)

4 dead hang pullups

20130726

Friday - 26 July
3x5 Deep Squats
150 Wall balls "Karen"
Close with 5 Sprints:
1 lap Sprint, 1 lap rest

I will not be there but James and Creekmore will run this

Victor    - 225 x 3 no time on "Karen"
Rodan    - 225 x 3 no time on "Karen"
James    - 275 x 2, 295 x 1 "Karen" 9:00
Thomas  - 185 x 3 "Karen" 10:32
Brooks   - 225 x 3 "Karen" 10:05
Hart       -  75 x 3 "Karen" 7:30

20130725

Thursday - 25 July
Start with: 1000m row
Break these into any order / any grouping to complete # of reps:
50 Burpees
50 Toe to Bar
100 Hand release Pushups
End with:
1000 row

Good Job today!
Hart 27:00 - Smoking fast!
Thomas 33:00
Brooks
Chappy 34:50
James 28:05
Grabski 29:56
Elliot

 

20130724

Wednesday - 24 July
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (relatively lighter - 60% BW)
Pullups
Box Jumps

I think I got most of these - alful crowed in there today so not sure how accuatate we were, there were also some waiting for bars:
Grabski 18:50
Rodan 19:22
Thomas 24:25
Elliot 21:44
Hart 22:55
Glover 24:05
Brooks 24:13
Creekmore 23:55
I missed CPT ?

20130723

Tuesday - 23 July
50 Body Weight Bench Press
Do 7 Burpees every time you set the bar down

Pushing some weight today, times were hard with limited benches:

Tried to get weight, let me know if I am wrong - this is for you so if we do this in 2 months you can try to start with a higher weight or faster time, if you do not want me to post let us know.
Clark 195
Rodan 185 /15:30
Grabski and Glover 225
Creekmore 185
Martin 155
Chappy, Thomas and Brooks 135

 

20130722

Monday - 22 July5 rounds for time of:
400 meter run ( around the MMC and G1 buildings)
135 pound Deep squat, 15 reps
Not sure how accurate these times are due the track closure and routes around the buildings but good running in the heat today:
Brooks 32:42
Grabski 33:07
Thomas 34:45
Glover 34:20
Martin 35:27
Hart - I did nto get the time
Rodan and "No Shorts" Creekmore Squats only
 

Week of 22 July

We are going to start with some cardio this week:

Monday - 22 July
5 rounds for time of:
400 meter run (2 Laps of track or around the building)
95 pound  Deep squat, 15 reps

Tuesday - 23 July
50 Body Weight Bench Press
Do 7 Burpees every time you set the bar down

Wednesday - 24 July
10-9-8-7-6-5-4-3-2-1
Clean and Jerk  (relatively lighter - 60% BW)
Pullups
Box Jumps

Thursday - 25 July
Start with: 1000m row
Break these into any order / any grouping to complete # of reps:
50 Burpees
50 Toe to Bar
100 Hand release Pushups
End with:
1000 row

Friday - 26 July
3x5 Deep Squats
150 Wall balls
Close with 5 Sprints:
1 lap Sprint, 1 lap rest
 

20130719

Friday 19 July

20 Min AMRAP

10 Power cleans 135/115
10 Hand Release Push-ups
10 Toes to Bar

Thanks Clark for giving us a short Power Clean class, be ready to share your knowledge on future workouts.

Brooks       - 5 rounds
Creekmore - 5 rounds +4 reps
Hart          - 8 rounds +10 reps
Clark         - 8 rounds
Rodan        - 7 rounds
James        - 7 rounds +1 rep (couldn't finish tied with Rodan)

Have a good weekend everyone. It's great weather so get outside and be active.

GYM Cred

There has been a running thing going on where we awarded people "GYM Cred" for coming to the gym while on leave, furlough or training holdiays.

I know we have a member of the group that is on leave and often is the awarder of Gym Cred to other members, let's see if he earns his own "GYM Cred" today.

20130718

Thursday 18 July
"Fran"
21-15-9
Thrusters @95
Pull-ups

Treadmill Runs
1 Mile (pace should be no slower than 90% for your APFT)
Rest 3 min
.75 Mile (faster than previous)
Rest 2 min
.50 mile (faster!!!)
Rest 1 min
.25 Mile (fast as you can possible go)

Sorry we were at the range most of the day. Hopefully you still got this in. See you friday.

20130717

Wednesday 17 July
4x1 -3 Position Power Cleans 75% of 1RM

Power clean will be done as a complex
a) power clean from the floor
b) low hang clean - bar just above the knee
c) high hang clean - bar just below hips

4x3 First pull power cleans 110% of 1RM
Pick bar up from ground to arm pit height without catching it and let it go to the floor.

Good day of technique work on power cleans.

Follwed by:

3 rds for time
400M Run (2 laps upstairs)
500M Row

James          - 15:45
Creekmore   - 17:00
Hart             - 17:05
Brooks         - 17:45* (had to wait on a rower a few times)
Collins         - 19:25

IG Team will probably be at range tomorrow, have fun with Fran!

20130716

Tuesday 16 July

3x5 Back Squats

Work up to 75% of 1RM, must reach full depth or you will be no repped

21-15-9

Wall Balls
Pullups

Good job everyone today. We are getting much better with our range of motion on our squats.

3 Position Clean

Meathead Monday 15 July

"Chesticles"

5 RDS for time

5 Bench press (75% of 1RM is the goal)
10 Dips
15 Push-ups

Tuesday 16 July

3x5 Back Squats

Work up to 75% of 1RM, must reach full depth or you will be no repped

21-15-9

Wall Balls
Pullups

Wednesday 17 July

4x1 -3 Position Power Cleans 75% of 1RM (will post a video later)

Power clean will be done as a complex
a) power clean from the floor
b) low hang clean - bar just above the knee
c) high hang clean - bar just below hips

4x3 First pull power cleans 110% of 1RM
Pick bar up from ground to arm pit height without catching it and let it go to the floor.

Follwed by:

3 rds for time
400M Run (2 laps upstairs)
500M Row

Thursday 18 July

"Fran"
21-15-9
Thrusters @95
Pull-ups

Treadmill Runs
1 Mile (pace should be no slower than 90% for your APFT)
Rest 3 min
.75 Mile (faster than previous)
Rest 2 min
.50 mile (faster!!!)
Rest 1 min
.25 Mile (fast as you can possible go)

Friday 19 July

20 Min AMRAP

10 Power cleans 135/115
10 Hand Release Push-ups
10 Toes to Bar

20130715

Meathead Monday

"Chesticles"

5 RDS for time

5 Bench press  (75% of 1RM is the goal)
10 Dips
15 Push-ups

Great job today.
With the way we had to do this today we didn't bother keeping time

Brooks         185 x5
Creekmore   185 x5
Thomas        185 x5
James          245 x3, 225 x2
Hart             75 x5

20130712

Friday – 12 July

The 75s
75 Push Press at 95
75 Bar Jumping Burpees
75 Pullups
You break these down however you wish:
1 x set of 75, 3 x 25, etc…

20130711

Thursday -11 July
TABATAs
8 Rounds: 20 seconds work, 10 seconds rest

Push-ups, Sit-ups, Air Squats, Standing Row with Kettleball

 

All – here are the results compared to your scores on 9 April when we last did this.

Pushups, Situps, Air Squats, Row, Total

Grade your Self on Range of Motion (Twerking?)

Brooks: 9 APR 13: 109/78/126/66/379

11 JUL 13: 114/100/129/88/431

Chappy: 9 APR 13: 120/85/169/86/460

11 JUL 13: 109/89/146/100/444

Hart: 9 APR 13: 93/126/157/94/470

11 JUL 13: 111/138/173/114/536

Grabski: 9 APR 13: 140/96/130/103/469

11 JUL 13: 128/97/121/87/433

Rodan: 9 APR 13: 90/116/138/108/452

11 JUL 13: 120/140/157/97/514

Creekmore: 9 APR 13: 59/62/116/81/318

11 JUL 13: 81/94/98/67/340 (Some estimation on the pushups)

Thomas: 11 JUL 13: 80/106/122/74/382

Martin:  11 JUL 13: 92/108/105/69/374

20130710

Wednesday – 10 July

21-15-9
Front Squats (135/95)
Pull-ups
Box Jumps

Good work on trying to keep the form correct today

I know times were off as we shuffled bars and worked form.

Qureishi: 10:15
Hart: 14:50
Collins: 18:18
Grabski: 15:35
Brooks: 17:05
Creekmore: 17:20
Glover: 19:55
Rodan - missed the time
Clark: 7:14, thanks for the coaching tips

Tabatas on Thursday - we will be outside on the rubber matting near the climbing wall if the weather is good.

ALL:   check out this site: http://www.mobilitywod.com/about/  Go to the episodes section and review by body part and he has some great ways to help gain that mobility.  COmmunity section is also good - they address questions: Why do I fall over on Squats? What do I do if XYZ hurts?

20130709

Tuesday – 9 July

Dumbbell Crazy
3 rounds
10 Dumbbell Bench press (Heavy here )
10 Dumbbell Snatch – Left arm (lighter)
10 Dumbbell Snatch - Right arm
10 Dumbbell Bench Press
10 Dumbbell Overhead press

Heavy pushing today -  Great crowd, a few haters that we were using the dumbbells, oh well. We missed all the weight, important is that you were hitting multiple failures in the 2nd and 3rd Round.   Below is Bench weight followed by Snatch/press weight, send it if you have it.

James - 90/60
Grabski - 90/60
Rodan - 80/40
Qureishi -55/35
Martin
Chappy
Hart
Creekmore
Thomas
Mystery Guest - sorry missed your name.  80/60

Your Shoulders / Chest may be sore tommorrow so we got some Leg work for you!

Check out last week's Front Squat Video clip, do not watch me, I do it wrong.
http://rightandforwardfitness.blogspot.com/2013/07/20130701_1.html 

20130708

Monday - 8 July

5 rounds:
Run ½ lap
10 Wall balls
Run ½ Lap (bring your ball)
10 Situps
Run ½ Lap (Bring your ball)
10 pushups
Run ½ lap
10 mountain climbers
Run ½ lap


Some new faces and some old faces rejoining us again today!  
James: 13:50
Rodan: 13:20
Hart: 14:35
Thomas: 18:15
Grabski: 16:30
Creekmore: 18:40
Qureishi: 16:12
Chappy: 15:40

 

Monday - 8 July

5 rounds:
Run ½ lap
10 Wall balls
Run ½ Lap (bring your ball)
10 Situps
Run ½ Lap (Bring your ball)
10 pushups
Run ½ lap
10 mountain climbers
Run ½ lap
 

Tuesday – 9 July

Dumbbell Crazy
3 rounds
10 Dumbbell Bench press (Heavy here )
10 Dumbell Snatch – Left arm (lighter)
10 Dumbell Snatch -  Right arm
10 Dumbell Bench Press
10 Dumbell Overhead press

Wednesday – 10 July

21-15-9
Front Squats (135/95)
Pull-ups
Box Jumps
 

Thursday -11 July

Tabata: 6 rounds
20 seconds work: 10 Sec rest
Pushups
Situps
Air Squat
High Pull

 

Friday – 12 July

The 75s
75 Push Press at 95
75 Bar Jumping Burpees
75 Pullups
You break these down however you wish:
1 x set of 75, 3 x 25, etc…

Find yourself and then find your buddy

http://library.crossfit.com/free/pdf/CFJ_05_Terms_Warkentin_FINAL3.pdf

20130705

Friday - 5 July

I know it is a training Holiday but we'll start this about 11:50 as normal, this will be a long grinder

Power Drill
5 Rounds
5 HSPU or Dumbell press at 60
10 Power Cleans (135,95#)
15 Burpees
20 KBS (53,35#)
25 Wall Balls
3 Minute Rest between rounds

Times: Includes rest time, this one was tough. 
Grabski - 46:19
James: 38:50
Glover: 50:58
Neal: 39:14


All - we are now over 1000 page views (No it does not count the 2 of us who publish).

Thanks for the Support and We hope you are getting something out of all this.

1,000LB Club

Congrats to the Wiesbaden Fitness Center's newest and possibly the scariest members of the 1,000LB Club

20130703

Wednesday - 3July

1000lb Club Test

Max Bench, Squat and Deadlift.

 

Hart:
Bench-95
Squat-115
D-lift-185
Total Weight-395
BW-130
Strength Index- 3.04

Collins:

Bench-115
Squat-155
D-lift-230
Total Weight-500
BW-170
Strength Index- 2.94

William James:

Bench-315
Squat-385
D-lift-475
Total- 1,175
BW-205
Strength Index-5.73 

Adrian Glover:

Bench-335
Squat-355

D-lift-425

Total- 1,115

BW-240
Strength Index-4.64

Mark Grabski:

Bench-335
Squat-355
D-lift-455
Total- 1,145
BW-218
Strength Index-5.25

Reginale Thomas:

Bench-235
Squat-225
D-lift-325
Total- 775
BW-170
Strength Index-4.56

Martin:

Bench-185
Squat-225
D-lift-330
Total- 740
BW-224
Strength Index-3.30

20130702

Tuesday - 2 July

Bike 3000 meters, Yes Bike!
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots

Run 800 meters
45 Pull-ups

James       30:27
Hart          30:54
Grabski     31:05
Collins      35:50
Brooks      38:00
Qureishi   33:43

20130701

Monday - 1 July

 

Our team will all be gone.

 

1. Front Squat 3x3 Increase the weight each time

2. 3 RFT:

7 Cleans, 185/135

14 Dips

400m Run

 

 

Tips on how to create the front rack.

 

James 3x3 @225   (14:40)